Type 2 diabetes: Exercise at this time of day to lower blood sugar and prevent condition

From express.co.uk

TYPE 2 diabetes is a common condition which causes the level of sugar (glucose) in the blood to become too high. Left untreated, serious health problems can occur. One way to lower blood sugar and prevent the condition is to exercise - but when’s the best time to do it?

Type 2 diabetes can often be caused by poor lifestyle choices, such as a diet high in sugar and fat, smoking and lack of exercise. Left untreated, eye problems, heart attack and stroke, and kidney problems can occur. One of the best ways to lower blood sugar is to be active. Experts recommend you aim to do 2.5 hours of activity a week. But when is the best time to exercise?

The best time to do structured exercise is when you’re most likely to do it, advises Diabetes UK.
It explains: “Some find it useful to exercise first thing in the morning, while others prefer to exercise at the end of the day.
“Be mindful that exercising too close to bed may affect sleep quality.”
If you struggle to include exercise in your day, you may find it helpful to schedule exercise into a diary, sign up for a weekly class or find an exercise partner.
The diabetes charity adds: “Being intentional with the timing of non-exercise physical activity throughout the day can go a long way to lowering blood glucose.
“Aim to walk for 10 minutes or longer soon after finishing a meal and interrupt prolonged periods of sitting with bouts of very light activity every 30 minutes.
“This can mean doing a few stretches or chair-based exercises at your desk or going for a walk to get a drink of water.”

What’s the best and most effect exercise?

For diabetes, greater health benefits are gained from doing a combination of aerobic or high intensity interval training (HIIT) and resistance exercise.
Aerobic exercise includes activities such as walking, cycling, jogging and swimming performed at a steady intensity.
With HIIT training, low-to-moderate intensity intervals are alternated with high-intensity intervals and can be applied to various types of aerobic exercises such as running or cycling.

Type 2 diabetes: Aerobic exercise is one of the best forms of exercise for diabetes (Image: GETTY)

Resistance exercise consists of lifting free weights, using weight machines, performing exercises using resistance bands and the body’s own weight.
The diabetes research charity explains: “Daily exercise, or ensuring that two days do not elapse between exercise sessions, ensures that you remain insulin sensitive.
“The insulin sensitivity benefits of exercise wear off after about 24 hours (this is based on a person with type 2 diabetes engaging in low-intensity exercise for approximately an hour per day).
“Exercise which improves muscle mass - such as resistance exercise - is important for maintaining or building muscle as it helps the body to be more insulin sensitive.
“And, as we lose muscle mass as we age, incorporating some form of resistance exercise at least twice per week on non-consecutive days becomes extremely important.”

https://www.express.co.uk/life-style/health/1094700/type-2-diabetes-best-time-to-exercise-lower-blood-sugar-levels

Coping with diabetes is a family affair

From medicalxpress.com

(HealthDay)—When Giuseppina Miller's 8-year-old son, Peter, was first diagnosed with type 1 diabetes, he necessarily got a lot of his parents' attention. "We tried to adjust pretty well, but I was getting no sleep because I had to check his blood sugar in the middle of the night, and I was worried all the time. My two younger daughters felt the stress and ended up getting ignored a little bit," Miller said.

The young girls—just 7 and 5 at the time—struggled to understand why their brother suddenly garnered so much parental attention, and one day Miller overheard the girls teasing their brother about his diabetes.
"They didn't really understand, so I thought it might help if they lived a day like he did. I had them eat like he did. And, at the time, he had a very strict diet because of the type of insulin he was taking," Miller said.
"I also made them prick their fingers when he had to test his blood sugar. Obviously, they couldn't do insulin injections, but living like him for the day taught them what he had to deal with," she said. "It helped them understand."

Like Miller's daughters, many people struggle to understand what life is really like for someone living with diabetes—whether it's a diagnosis of type 1 or type 2 diabetes.
William Polonsky, president of the Behavioural Diabetes Institute, said, "So many adults have said to me, 'The day I was diagnosed with diabetes, people started acting like I lost IQ points. They started speaking slower and louder, and were telling me what to do.'"
Polonsky said that people may assume that you have diabetes because of something you did. "There's a subtle form of blame and shame associated with diabetes. As if the fact that you have diabetes, or if you're not managing it perfectly, it may be due to your own personal failing," he explained.

When family or friends offer unsolicited advice, it's typically because they're concerned and are trying to be helpful. Yet, instead of asking how they could best help a person with diabetes, people often just "take their best guess," Polonsky noted.

These folks often wildly miss the mark. A common complaint is that loved ones act like the "diabetes police." They may ask: Do you need to check your blood sugar? Why is your blood sugar so high? Should you really be eating that food? Have you tried the latest diabetes "cure" I saw on the internet?
A better approach is to simply ask the person with diabetes how you can help them, Polonsky advised.
"Say 'Hey, it looks like living with diabetes is hard. How can I help you?'" he suggested.

Or, if you see that someone you love with diabetes needs to make healthier lifestyle choices, offer to join them as opposed to telling them what to do. For example, ask them if they want to exercise with you.
Paula Trief, a professor of psychiatry and behavioural sciences at SUNY Upstate Medical University in Syracuse, N.Y., said a "we're in this together" attitude may help the person with diabetes and their partner.
Whatever type of diabetes a person has, "there's a fair amount of anxiety about what the future holds, and a fear of complications," Trief said.
But, when partners collaborate, it can help reduce the anxiety.
Trief and her colleagues recently published a study in the journal Diabetic Medicine that found when partners of people with diabetes were involved in diabetes education, they had less distress about diabetes and felt better about their relationship overall. And, the people with diabetes had a slight improvement in their blood sugar control when their partner took part in their diabetes education.
Plus, it's a cost-effective intervention, she noted. "It doesn't cost any more financially if a partner comes to a doctor visit with you," Trief said.

What if you're the person with diabetes being bugged by the diabetes police? "Don't talk to anyone in that moment when you're angry," Polonsky said. "Find a dispassionate moment, and say, 'I know you want to be helpful. Can I give you a couple of ways that could help me, such as pick up a lunch for me if I forget mine or go for a walk with me?'"
Miller said that diabetes definitely affects all of your relationships—siblings, spouses, grandparents, friends—in some way.
"It's one of those things you can't really understand unless you've lived it," she explained. "It's like when you have a baby, until you have a baby, you just don't get it. Like everything else in life though, everyone handles it differently. Try to respect everyone's different strengths and weaknesses."

https://medicalxpress.com/news/2019-03-coping-diabetes-family-affair.html

Here's Why You Should Include Cherries In Your Diabetes Diet

From ndtv.com

Cherries are also loaded with anti-inflammatory compounds that can also help manage diabetes.

Tarty and delectable cherries are always a delight; whether on top of a dessert, or blended in a smoothie or tossed in a salad. The ruby red delights are also possibly one of the healthiest additions you can make to your diet. Available in many kinds such as montmorency, yellow, red and dark red- cherries are abundantly packed with antioxidants. They are also enriched with melatonin that promotes good sleep. Montmorency cherries are said to be very effective in relieving pain. In fact, some studies have claimed that they are 10 times more active than some popular pain relievers. Cherries are also loaded with anti-inflammatory compounds that can also help manage arthritic pain. The nutrient-dense fruit is also said to have potent antidiabetic properties, which makes it a valuable addition to a diabetic diet.

Here's How Cherries Help Manage Diabetes

Cherries are a treasure trove of dietary fibres. Fibres take a while to breakdown and digest. This enables gradual release of sugar in the bloodstream, thus keeping the risk of blood sugar fluctuations at bay.  The low glycemic index of cherries is another advantage for diabetics. According to experts, diabetics should consume foods with GI lower than 55 as these foods metabolise slowly and cause gradual rise in blood sugar levels. Glycemic index is defined as the relative score given to each food depending upon its carbohydrates content and how it impacts the blood glucose levels. Cherries are immensely low on carbs. One cup has about 19 gram of carbs.

According to the book 'Healing Foods' by DK Publishing House, tart cherries are very effective in managing diabetes. "Their abundant antioxidants, anthocyanins can increase insulin production, helping regulate blood sugar levels," notes the book.

Anthocyanins give cherries their distinct red colour. You also find them in other fruits and veggies like grapes and blueberries. According to a study published in the Journal of Agricultural and Food Chemistry, when insulin-producing pancreatic cells taken from rodents were exposed to anthocyanins from cherries, the cells of the rodents pumped up their insulin production by 50%.

How To Include Cherries In A Diabetes Diet

Cherries are best consumed raw and fresh. It is a good idea to buy organic cherries. You can pit and freeze them to consume through the year too. If your cherries are slightly sour, do not toss them away as sour cherries are richer in antioxidants. You can tuck into them raw for breakfast, or use them to top your cereal or yogurt bowl.

COMMENT

Make sure you do not go overboard as anything in excess can harm your overall health. Always seek medical advice before making any major alteration to your diet.

https://www.ndtv.com/food/diabetes-management-heres-why-you-should-include-cherries-in-your-diabetes-diet-2000057

Diabetes: Use the cooling cucumber to manage weight and keep blood sugar levels controlled

From timesnownews.com

New Delhi: When you are planning a diet for diabetic people – for your own self or for a family member, there are certain specific things you need to keep in mind. There are certain strict dos and don'ts of a diabetic diet and they should be strictly adhered to ensure that the blood sugar levels are not messed with. Raw vegetables can be added to meals to ensure weight loss and controlled blood sugar.
A spike in blood sugar can be very dangerous for a diabetic person and may also be fatal. It is important to keep a strict check on what they eat. Cucumbers – known for their cooling properties, the presence of water in them and for great effects for the skin should be included in your diet for diabetes to keep blood sugar under control.

                                                      Photo Credit: Getty Images

How does cucumber help in sugar control?

A study published in the Journal of Plant foods and Human Nutrition said that type 2 diabetes patients could use cucumbers to lower their blood sugar levels and maintain them at the optimum level. Cucumbers are high in fibre – which helps in lowering down the rate of carbohydrate breakdown in the body and control blood sugar. They are also low in calories and help in weight loss and weight management.

How can you add cucumber to your diet?

Cucumbers are a versatile vegetable and can be eaten in various ways. You can eat it raw in salads or just snack on it while working or watching a movie. You can add it to sandwiches and burgers. Another great way to consume cucumber is in dairy products like dahi, which also help in keeping diabetes under control. In winters, you can also make cucumber soup to enjoy a col evening snuggled up in a blanket with warm soup.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

https://www.timesnownews.com/health/article/diabetes-use-the-cooling-cucumber-to-manage-weight-and-keep-blood-sugar-levels-controlled/371481

Exercises and Workouts - Three Ways Exercise Benefits Your Mental Health

By Beverleigh H Piepers

If you are planning on becoming healthier and improve your overall well-being, it should come as no surprise to know exercise is one of the most critical factors for your success.
However, what many people do not realize is exercise also boosts brain health. It is going to do so much more for you than help ensure you can keep your weight in a healthy range and protect your heart. It will also keep your mind sound as well.
So, how can exercise improve your psychological well-being? Let us look at some of the ways it helps you achieve this...

1. Reduced Stress. Like many other risk factors that may contribute to Type 2 diabetes or heart disease, we are now exposed to far more stressors than earlier generations have been. Stress is naturally something that can get you down, leading to burnout, feelings of depression, and anxiety. If not controlled, it could also lead to weight gain because you are not keeping your cortisol levels in check which can promote fat storage around the abdominal region.
Lowering your stress level is easy when you exercise. You will get the release of positive "feel-good" endorphins, which will help give you a boost and ensure you are feeling calmer and more in control of your situation.

2. Greater Self-Confidence. When you exercise regularly, you can also notice improvements in your self-confidence levels as well. You will see what you can achieve with a little time and effort, and this can help you move one step forward on your pathway to success. When you are gaining confidence in your abilities to exercise, you will also gain confidence in other areas of your life. To achieve this, it is vital to employ an exercise program that helps ensure you are progressively challenging your body so you can see continual improvement taking place as well.

3. Improved Memory. Exercise will also help to boost your mental health and enhance your memory abilities: this is one factor many people do not realize. When you exercise, your hippocampus begins to grow, and this is the area associated with improved memory.
If you are finding yourself a little forgetful lately, adding a little more exercise to your plan may be just the thing you need to resolve this.
Hopefully, now you can see how many benefits exercise will bring to the table. It 's well worth putting some extra time and attention to carving out a spot for training in your week. Your health depends on it.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

http://ezinearticles.com/?Exercises-and-Workouts---Three-Ways-Exercise-Benefits-Your-Mental-Health&id=10080043

Bret Michaels on living with diabetes: ‘It’s supposed to be a curse. It ends up being a blessing in some strange way’

From sports.yahoo.com

It’s not every day that a rock musician — let alone Bret Michaels, best known as the bandana-clad frontman of the 80s rock band Poison — talks about finding “balance.” But for Michaels, who has type 1 diabetes, finding that balance can be a matter of life and death.

“Diabetes is a very complicated disease,” Michaels tells Yahoo Lifestyle. “When you’re diabetic, there’s this everyday balance. The pancreas is no longer secreting the amount of insulin you need to cover the food intake, your carb intake. This is an incurable disease. You treat it with medication and with doing the right thing to stay healthy.”

The 55-year-old singer has been coping with the disease for most of his life. At six years old, Michaels blood sugar levels were running “incredibly high,” although no one knew it at the time. His parents, worried about their son’s health, took him to the emergency room where he was diagnosed with type 1 diabetes. “At that point, I was severely going into ketoacidosis, which... your body at that point is starting to shut down,” he says.

Michaels, who has been getting daily insulin shots since then, remembers being the only kid in his Pennsylvania school who had diabetes. “I remember having low blood sugar and passing out,” Michaels recalls. Some parents at Michaels’ school mistakenly believed at the time that diabetes was contagious and didn’t allow their kids around him. “I just wanted to be a normal kid,” he says.

But the disease constantly challenged Michaels. “My challenge was brought on early because I had no choice,” he says. “And in some great way it really helped me step up to the plate.”

As Michaels puts it, “I’m not gonna lie, it’s tough,” when it comes to living with diabetes, but he credits his parents with teaching him the best lesson: to not have self-pity. Instead, he decided to motivate himself and “work twice or three times as hard to get there.”

He also says music has been incredibly helpful in terms of him processing his feelings and the health challenges he’s had to face. “To me, music was absolutely one million percent therapeutic,” Michaels shares. “For some other people, [they] would want to talk through their problems. I would put it into music and it helped me to deal with what I was going through in life.”

He recalls being on stage with Poison at New York City’s Madison Square Garden in 1987 and his blood sugar “just dropped right out from under me,” sending him into “insulin shock.” Michaels collapsed on stage and was rushed to the hospital. With many people speculating about what caused the collapse — including drugs — Michaels realized he needed to share publicly that he has type 1 diabetes. “Every time I get punched in the face, it motivates me to work harder rather than give up,” he says.

Along with not giving up, Michaels is also passionate about giving back — a trait for which he credits his parents. “For me, charity and being philanthropic came at a very early age,” he says. “My mom and dad helped put together the first youth diabetic camp, which still exists to this day in Harrisburg, Pennsylvania.”

When Michaels won “Celebrity Apprentice” in 2010, he donated his winnings to the American Diabetes Association and the Juvenile Diabetes Research Foundation (JDRF). He also founded Life Rocks Foundation — a charity that helps kids with diabetes, including sending them to camps dedicated to helping young people with diabetes. “It’s something I really love doing,” he says.

Though coping with diabetes has never been easy for Michaels, he’s still able to find a silver lining. “It’s supposed to be a curse,” he says. “It ends up being a blessing in some strange way.”

He adds, “I’ve been beat up, but I’ve never felt defeated.”

https://sports.yahoo.com/bret-michaels-living-diabetes-supposed-130000695.html

Walnuts, Almonds Help the Hearts of Those With Type 2 Diabetes

From usnews.com/news/health

TUESDAY, Feb. 19, 2019 (HealthDay News) -- If you have type 2 diabetes and you want to do your heart a favour, a new study suggests you should let your diet get a little nutty.

Folks with type 2 diabetes who ate five or more servings of certain kinds of nuts weekly dropped their odds of heart disease by about 20 percent, compared to people who ate less than a serving a month. A serving in the study was defined as one ounce.

Noshing five or more weekly servings of nuts also appears to lower the risk of premature death from heart disease or any other cause by about one-third for people with type 2 diabetes.

Not all nuts are created equal, however. Nuts grown on trees seemed to provide more heart-health benefits than peanuts, which grow underground.

Tree nuts include walnuts, almonds, cashews, Brazil nuts, pistachios, pecans, macadamias, hazelnuts and pine nuts.

"Our findings suggest that nut consumption, especially tree nuts, is beneficial for the prevention of cardiovascular disease [heart disease and stroke] and premature deaths among individuals with diabetes," said study author Gang Liu. He's a research associate in the department of nutrition at the Harvard T.H. Chan School of Public Health, in Boston.

                                                                          (HealthDay)

The study was funded by the U.S. National Institutes of Health.

What is it about nuts that makes them so heart-healthy for people with diabetes?

Liu said that nuts seem to help control blood sugar, blood pressure and cholesterol. Eating nuts also appears to help dampen inflammation and improve blood vessel health.

The current study focused on people with type 2 diabetes, and Liu said there isn't yet enough research to know if nuts would provide the same benefit to people with type 1 diabetes.

However, when asked if people without diabetes might see heart benefits from nuts, he said, "Based on our findings and existing evidence, I would say that nuts are beneficial for people with and without diabetes."

Heart specialist Dr. Terrence Sacchi agreed that nuts can be beneficial. "This observational study provides more evidence that certain types of nuts perhaps have some effect on diabetes and heart disease," Sacchi said. He's the chief of cardiology at NewYork-Presbyterian Brooklyn Methodist Hospital in New York City.

But Sacchi added a few caveats. "Nuts are good in moderation, but you can't be eating 18 handfuls of nuts. A serving is a handful. Nuts contain a lot of fat; it's good fat, but gaining weight would counteract any benefit," he explained.

Sacchi also pointed out that it's important to limit the salt in nuts, because excess salt can increase your heart disease and stroke risk. He said the best type of nuts are raw, unsalted nuts.

The study included diet and health information from more than 16,000 people before and after they were diagnosed with type 2 diabetes. The study covered about two decades. Because it was an observational study, it cannot prove cause and effect.

https://www.usnews.com/news/health-news/articles/2019-02-19/walnuts-almonds-help-the-hearts-of-those-with-type-2-diabetes